6 ways to have a healthier relationship with food

In today's society, we're constantly being bombarded with messages and images of food and weight loss. And what can begin as a seemingly harmless interest in health and nutrition, may for some individuals develop into a preoccupation with calorie counting, or 'clean eating'. If you find yourself frequently obsessing about what you put in your mouth, here are some tips on how to break the habit.

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1. Don't give foods labels

"Building a healthy relationship with food can start with not viewing foods as being either 'good' or 'bad', 'allowed' or 'not allowed'," explains Registered Dietitian and Spokesperson for the British Dietetic Association Susan Short. "When we place restrictions on what shouldn't be eaten, we can feel 'naughty' or a failure when we do consume them. This way of viewing food is harmful, and can lead to negative associations with one's eating habits, body image and self-esteem."

Ensuring no foods are strictly 'off-limits', and allowing ourselves treats, will prevent the chance of overeating to compensate for restrictive behaviour. No treat should ever be viewed of as a 'guilty pleasure', but rather an occasional food to be enjoyed fully, and in moderation.

2. Be wary of social media

We no longer need to seek out dietary advice - it is ALL around us - with thousands of blogs and Instagram feeds dedicated to guiding us on how and what to eat to become the epitome of health and wellness. Whilst the intention behind these is usually well-meaning, there can be a negative side to all of this, explains Accredited Practising Dietitian Caitlin Rabel. "Many people get very overwhelmed by what they need to do to be 'healthy' and often there is a lot of guilt or shame felt if they do not follow a certain way of eating, as displayed by their favourite blogger, for example. If food choices, preoccupation with food, or emotions around food become a big part of your life, you may have developed an unhealthy relationship to food."

If you think social media may be having a negative impact on your relationship with eating, what should you do? "If you are following any accounts that make you feel guilty about your eating habits or your body, it's time to unfollow," says Caitlin. "Social media is supposed to help connect us with others, not make us feel bad, so if this is what's happening you may need to take a break".

3. Keep your goals realistic

Setting drastic, unrealistic targets such as, "I will cut out all sugar from my diet" can often lead to feelings of failure and frustration. Instead, setting small, achievable goals, such as "I will stop adding sugar to my tea" and seeing these as lifestyle changes that can be maintained for life, not just for the short-term, is a far better approach, says Susan. "Use positive language around eating, and view having a healthy balanced diet as a lifestyle where ALL foods can be eaten. Some foods are eaten every day, with occasional treat foods included as a balance."

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4. Eat mindfully

Applying mindfulness to your mealtimes by eating slowly, enjoying and savouring each mouthful, and recognising feelings of fullness can increase the positive relationship you have with food, by enabling you to feel more in tune with your body's needs. And whilst this may seem like an unrealistic prospect in a busy lifestyle, it's something we should all try and focus on more say the experts. "Try, as much as possible to actually sit down for your meals," recommends Caitlin. "Stop and allow yourself time to eat and enjoy your food. Focus on the way the food makes you feel and the way its tastes, rather than how many calories are in it."

5. Find your own kind of healthy

When it comes to diet, there is no one-size-fits-all approach. The foods that make you feel good, may not suit the health and lifestyle of someone else, explains Registered Dietitian Amanda Kruse.

"As a dietitian, being able to explain to people how information changes through research, and that it seems the best way to live healthfully can be different for each person, is extremely rewarding. For example, I love yoga, chicken with roasted vegetables and grains, black coffee, cooking, and ice cream. My friend loves running, pasta dishes, tea, watching cookery shows, and dark chocolate. We're both active young professionals who eat balanced diets and find ways to be active that suit our needs. We both live healthfully. Neither one of us could imagine following the others' plan – and that's okay!"

6. Don't use food to manage stress or emotion

Ask yourself why you're hungry – has it been a few hours since your last meal? Have you not had any water recently? Are you stressed? Are you tired? The list can go on, and many times we turn to food for comfort or distraction.

"Identifying your feelings not only helps you to determine what needs to fulfil, but can stop you from eating a big bag of crisps while you work to meet a deadline!" says Amanda. "Remember that every person's coping mechanisms for stress are different – whether it's running, meditation, yoga or seeing friends, it's important that you find something that works for you. Making time to do things you enjoy to reduce your emotional drivers to eat will have a positive long-term effect on your relationship with food."

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